Recently, health secretary Robert F. Kennedy Jr. shared in a video on X that adopting a carnivore diet significantly reduced a harmful fat type in his body. He mentioned that an M.R.I. from a year ago indicated his organs were surrounded by visceral fat, and after speaking with a doctor, he was advised that the carnivore diet could help remove that fat within 90 days.
Kennedy noted that after just a month on this diet, he experienced a 40 percent reduction in visceral fat, which he claims has brought him down to just 1 percentile of this type of fat. However, the Department of Health and Human Services didn’t clarify what exactly he meant by this percentile claim when asked.
This particular diet has been taken up by members of his Make America Healthy Again initiative. The carnivore diet gained traction after being discussed by influential podcaster Joe Rogan, who interviewed one of its early advocates back in 2017. Recently, Kennedy has touted the health benefits of this diet, asserting that it has improved his mental clarity and aided in weight loss.
“Almost half of the cabinet is on this diet right now,” he stated in the video.
We reached out to experts to give us insights into visceral fat and whether the carnivore diet could effectively eliminate it.
Understanding Visceral Fat
Visceral fat, as explained by Dr. Samuel Klein, a medicine and nutritional science professor at WashU Medicine in St. Louis, is a type of fat that resides deep in the abdomen, encasing vital organs like the intestines and kidneys. An excess of this fat raises the risk for Type 2 diabetes, heart disease, and metabolic issues.
“Having high levels of visceral fat is concerning,” he remarked.
Research indicates that visceral fat poses greater risks than subcutaneous fat, which is the kind you can pinch that accumulates nearer the skin. Dr. Melanie Jay, director of NYU Langone’s obesity research program, noted that those with an “apple-shaped” body—more fat around the midsection—face higher health risks compared to a “pear-shaped” body, which has fat around the hips and thighs.
You don’t necessarily need advanced imaging, like Mr. Kennedy did, to ascertain your visceral fat levels. Measuring your waist circumference can provide a simpler insight, according to Dr. Jay.
Your doctor can also assess other facets of your metabolic health, including blood pressure, blood sugar, and lipid levels, along with inflammatory markers, Dr. Jay added. If your waist measurement and test results fall within normal ranges, it’s likely you don’t harbor excessive visceral fat.
Can the Carnivore Diet Eliminate Visceral Fat?
The carnivore diet typically involves consuming only animal products, such as beef, poultry, fish, eggs, and full-fat dairy. Foods rich in carbohydrates—including fruits and vegetables—are usually avoided, though Kennedy mentioned including some fermented vegetables like kimchi and sauerkraut.
Because of its restrictive nature, many who try this diet do see weight loss, which can contribute to a decrease in visceral fat, according to Dr. Klein. However, he also pointed out that there’s no solid evidence proving that the carnivore diet—or any diet, for that matter—can entirely eliminate visceral fat in a brief period, like 90 days. In fact, having some visceral fat is normal and not inherently harmful.
Moreover, there’s a lack of research indicating that the carnivore diet reduces visceral fat more effectively than other eating patterns, he said. When asked about evidence to support this claim, the H.H.S. did not provide any.
There are concerns surrounding a meat-heavy diet, Dr. Jay noted. Diets that include high amounts of processed and red meat are linked to an elevated risk of Type 2 diabetes and certain cancers, including colorectal cancer, which is notably on the rise among younger adults.
Additionally, the carnivore diet is generally high in saturated fats, which can raise levels of LDL cholesterol and, consequently, cardiovascular disease risk. Incorporating fruits, vegetables, grains, and legumes—common in balanced diets—could mitigate those risks, but the carnivore diet restricts these benefits and lacks adequate fiber.
Following a meat-centric diet can also be costly, Dr. Jay mentioned, as many people may struggle to afford multiple steaks every day.
For long-term health, including keeping visceral fat at bay, Dr. Jay advocated for a balanced and sustainable diet. She often recommends a Mediterranean-style eating habit, which promotes vegetables, whole grains, healthy fats, and fish, supported by numerous studies indicating its effectiveness in lowering the risks of heart disease, Type 2 diabetes, and other chronic diseases.
Exercise, particularly aerobic activities, is also beneficial for reducing visceral fat, even if weight loss isn’t achieved, Dr. Klein added.
“Secretary Kennedy clearly maintains a regular exercise routine, which is a positive step for his health,” Dr. Klein remarked.
Keeping a healthy weight and minimizing refined carbohydrate intake—think sugary drinks and white bread—can also aid in controlling levels of visceral fat, Dr. Klein noted, adding, “These are recommendations suitable for all Americans.”
